Velocity Based Estimated 1 rep Max

Author

Lauren Green

Estimating 1 Rep Max

What is 1RM?

Methods for finding 1RM

Velocity Based vs Traditional Methods

Velocity Based Methods

The standard test used to determine the individual L-V relationship consists of recording MV against multiple submaximal loads (≈5 loads) and, subsequently, modeling the L-V relationship through a linear regression to estimate the 1RM as the load associated with the MV of the 1RM (V1RM)

Because of the low reliability of the individual V1RM (6,29,73), and the trivial differences between the between- and within-subject variability for the V1RM (70), the use of a general V1RM for all subjects could be recommended to simplify the testing procedure.

we recommend the use of MV to estimate the 1RM because of its greater reliability (when compared with MPV) when lifting light relative loads

Considerations for coaches using 1RM estimates from velocity

the relationship between the MV recorded during a single repetition and the %1RM may be influenced by the type of exercise (e.g., squat versus leg press (13,38,75), execution technique (e.g., concentric-only vs. eccentric-concentric (28,65), sex (higher values for men at lower %1RM) (3,84), and measurement device

the MV-%1RM relationship, especially at light relative loads, is subject-specific

overestimation of the data fit because of the presence of autocorrelation because authors included more than one observation from the same participant to calculate the general L-V relationships

  • Slope intercept formula

\(y = mx + b\) —–> \(x = \frac{y-b}{m}\)

  • Minimum Velocity Threshold (MVT)

  • Force-Velocity Balance (slope)

  • Curve Score / Total Power (area under curve)

  • Lzero - Velocity at zero load

  • Vzero - Load at zero velocity

Overestimation of the data fit because of the presence of autocorrelation because authors included more than one observation from the same participant to calculate the general L-V relationships

Progressive L-V Relationship

Instructions

The standard test used to determine the individual L-V relationship consists of recording MV against multiple submaximal loads (≈5 loads) and, subsequently, modeling the L-V relationship through a linear regression to estimate the 1RM as the load associated with the MV of the 1RM (V1RM)

Because of the low reliability of the individual V1RM (6,29,73), and the trivial differences between the between- and within-subject variability for the V1RM (70), the use of a general V1RM for all subjects could be recommended to simplify the testing procedure.

we recommend the use of MV to estimate the 1RM because of its greater reliability (when compared with MPV) when lifting light relative loads

Considerations for coaches using 1RM estimates from velocity

the relationship between the MV recorded during a single repetition and the %1RM may be influenced by the type of exercise (e.g., squat versus leg press (13,38,75), execution technique (e.g., concentric-only vs. eccentric-concentric (28,65), sex (higher values for men at lower %1RM) (3,84), and measurement device

the MV-%1RM relationship, especially at light relative loads, is subject-specific

overestimation of the data fit because of the presence of autocorrelation because authors included more than one observation from the same participant to calculate the general L-V relationships

Back Squat Example

Summary of Barbell Back Squat Session
Load Reps Avg. Mean Velo (m/s) SD Mean Velo (m/s)
20 5 1.02 0.15
40 10 1.12 0.05
60 5 0.87 0.17
70 5 0.99 0.05
80 10 0.66 0.09
84 3 0.98 0.05
90 5 1.09 0.02
100 5 0.72 0.12
110 5 0.67 0.18
120 3 0.58 0.04
125 5 0.60 0.10
130 10 0.56 0.10
140 3 0.48 0.01
145 9 0.45 0.05
160 2 0.43 0.05

All Reps from Back Squat L-V Barbell Back Squat Session

(I) Mean Velocity vs Load

Best Rep per Load by Mean Velocity

This chart shows the best rep of each set (load) and it’s mean velocity (m/s). The same data is shown in tabular form on the side margin

Load MV
20 1.319
40 1.190
60 1.174
70 1.075
80 0.831
84 1.033
90 1.110
100 0.888
110 0.857
120 0.624
125 0.725
130 0.758
140 0.495
145 0.544
160 0.462

Figure 1: ?(caption)

(II) Linear Regression

x =Load | y = MV

\(method (lm) = MV \sim Load\)

\(MV = 1.152819 + (-0.0043569 * Load)\)

\(R^2 = 0.98586\)

Y-Intercept (b) = 1.152819

Slope (m) = -0.0043569

(III) Estimate 1 Rep Max

Minimum Velocity Threshold (y) = 0.30

\(y = mx + b\) —–> \(x = \frac{y-b}{m}\)

\[ e1RM = \frac{0.3 - 1.15282}{-0.00435696} \]

e1RM = 196kg

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2-Point Method

Instructions

Bench Press Example

Here is the table for the bench press example for 2 point method

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Load Reps Avg Mean Velocity (m/s) Max Mean Velocity (m/s) SD Mean Velocity (m/s)
20 10 1.33 1.47 0.08
40 5 1.30 1.32 0.02
60 5 1.10 1.12 0.01
80 3 0.90 0.92 0.02
90 3 0.80 0.81 0.01
110 2 0.60 0.62 0.03
130 1 0.41 0.41 NA

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(I) Mean Velocity vs Load

Load MV Method
20 1.470 Full
40 1.318 Full
60 1.119 2pt
80 0.922 Full
90 0.815 Full
110 0.622 2pt
130 0.409 Full

Load Velocity Data Table - Barbell Back Squat

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(II) Linear Regression

x =Load | y = MV

\(method (lm) = MV \sim Load\)

\(MV = 1.59789 + (-0.00915 * Load)\)

\(R^2 = 0.98586\)

Y-Intercept (b) = 1.597887

Slope (m) = -0.009146907

(III) Estimate 1 Rep Max

Minimum Velocity Threshold (y) = 0.17

\(y = mx + b\) —–> \(x = \frac{y-b}{m}\)

\[ e1RM = \frac{0.17 - 1.597887}{-0.009146907} \]

e1RM = 156kg